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8-Minute Lower Body Workout with Band

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About This Workout
In this workout, Coach Nicole will lead you through a series of 5 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere!
  • Length: 8 minutes
  • Equipment: Resistance band, a chair for balance (optional)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Lower body (hip flexor, quads, hamstrings, outer thigh, inner thigh)
  • Fitness Level: Intermediate to advanced
  • Impact: No-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure the band is secure around your shoe or ankle when performing these exercises. Because these exercises involve balancing on one leg, this workout may not be suitable for beginners or people with balance issues.
  • Extra Tip: To better maintain your balance, remember three key things: 1) Keep your abs engaged. 2) Find a focal point and keep your gaze fixed there. 3) Don't lock out your knee joint. When balancing on one leg, keep that knee slightly bent.

Member Comments

  • This was a nice work out. I haven't done anything like this before. I usually walk on the treadmill or use my band to do butterfly type chest exercises.
    This was a good way to get me moving towards a new type of activity.

    The band was hard to balance at first, and I wasn't smart enough to wear shoes lol. Next time, wearing shoes.

    - 9/6/2014 10:05:11 PM
  • so happy I travel with my Resistance band,I love the lower body workout,thanks coach. - 7/2/2014 4:01:57 PM
  • Just a little hint for you guys, be sure to wear sneakers with the resistance band around your foot, and slide your foot forward along the floor -- it will tighten the handle around the largest part of your sneaker for a nice fit. If you have really small feet, then you may want to do the loop option instead.

    Wish there were more resistance band videos!!!! :) I'm loving these. - 1/30/2014 8:38:08 PM
  • not worth the effort to keep the band on my foot. NEXT!!!!! - 1/23/2014 9:50:59 PM
  • found this helpful I am adding it to my routine for WEd and Sat. Did have a little trouble keeping the handle on my foot during a couple of moves but will keep working on it - 1/8/2014 9:16:35 AM
  • I had an awful time trying to keep the band around my foot. I put the plastic handle part on top of my foot instead of the bottom. That helped a little bit but I couldn't keep the tube from crossing over the top of my foot. Not worth all of the effort it takes to maneuver the tube. - 1/7/2014 10:59:04 AM
  • Balance is one of my worst nightmares. At almost 69 years old, it is something I have to work at a lot, but the good news is if you work at it, you can improve it. Thanks, Coach Nicole! - 12/9/2013 7:59:45 AM
  • nice and mild, yet effective. LOve the stretches!! - 11/26/2013 11:14:54 AM
  • what is wrong with ur videos ?? why iam not able to see them ???? - 10/13/2013 12:09:26 AM
  • Spent a lot of time trying to keep the bands on my foot - is there a secret to this? - 9/6/2013 5:41:13 PM
  • I did it and left sciatic never hurts. Any suggestions? - 7/20/2013 11:32:02 AM
  • Looks like fun! - 5/12/2013 6:08:47 PM
  • Great Teacher,
    Makes me feel I want to try this!!! - 4/22/2013 10:10:11 PM
  • Love this video! - 3/17/2013 9:08:07 PM
  • I like her. Good instructor. Even doable for a senior citizen. Thanks. - 2/6/2013 12:23:52 PM